The Get Up Movement: How To Do a Turkish Get Up

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Last updated on February 25, 2023

Get Up Movement Blog Post

I'd like to invite you to explore The Get Up Movement with me.

The Get Up Movement, as you will soon learn, can help reduce the impacts of our daily work life and protect our bodies and health as we age.  

I wholeheartedly believe in this idea and believe it is so important to adopt this movement into your daily life.

My years of experience as a registered nurse, mother, gym business owner and personal trainer have brought me to this important realization:

How we move has implications for our health and the health of people of all ages. I hope you will feel it's worthy of your time and join The Get Up Movement! 

We must take a look at changing the way we move!

 - Sheila

Founder of Movement Garden & Personal Trainer

In this article I'm going to explain to you why the Get Up Movement is important and the steps to do it on your own. You'll also see a video example of the Get Up Movement and find a PDF download of the steps so you can practice the movement on your own! Finally, you'll be able to register for my FREE Get Up Movement workshops that you can use to change your life!

Let's get started.

Text Neck Syndrome

"Text neck" is a new term that has been coined to describe the posture formed by leaning forward for prolonged periods of time, for example when looking downward toward a cellphone, or leaning forward into a computer.


3D rendered medically accurate illustration of a man with a forward head posture a.k.a "text neck"

Our changes in technology has led to environmental changes for work and school that require many hours held in these positions, often combined with sitting.

Prolonged time in these postures often results in a cluster of clinical symptoms. The increased stress on the cervical spine can lead to neck and shoulder pain, headaches and thoracic hyperkyphosis.

These issues are becoming a significant part of our lives and are more than just a pain in the neck: I'm talking about developmental, medical, psychological, and social complications. 

And we continue to let our seniors fall

As we age, we lose muscle mass (sarcopenia) and strength. The aging process (without training to attenuate these changes) will bring a change in balance and ability to get up and down from the floor.

My Auntie Doris had thoracic kyphosis. She spent her life in significant pain. Her spinal changes literally changed her life.

I learned about the devastating affects that falling has brought to our senior population in the eighties while in Nursing School.

In my opinion, not much has changed since then despite knowing the statistics on what falling brings.

Hip, shoulder and skull fractures, as well as a cascade of post-fall complications like pneumonia, decreases quality and quantity of life, and death.

By integrating the get up movement daily into your life you will never lose the ability to get up and down from the floor. This ability of getting up and down off the floor is linked to greater longevity.

Elderly woman falling in bathroom because slippery surfaces

She does not have the strength to get up. Did she break anything? 

Falls are one of the most serious health problems for older adults, causing considerable disability, loss of independence, and premature mortality.

 - Science Direct

Let Me Introduce you to the Get Up Movement

Let's switch here to you viewing my proposed solution to both of the issues discussed above in the young and the older population and everyone in between.

Below I have myself doing The Get Up Movement (also known as the Turkish Get Up) in my apartment with a 14 kg kettlebell. That's about 25% of my bodyweight. It's a learned movement practice that takes you from the floor to standing and back to the floor again. 

I want you to learn it with just your bodyweight first. Once the steps are memorized and you feel ready, you can add load such as a dumbbell or kettlebell. 

Step-by-Step instructions on how to do the Get Up Movement (Turkish Get UP)

The basic steps of the Get Up Movement are listed below. Learning the nuances of this movement and being consistent with your practice is where the magic lies! Take your time, the important thing is being safe and listening to your body. Also, be sure to check out the PDF below for detailed instructions.

  1. 1
    Ready Position
  2. 2
    Roll To Elbow 
  3. 3
    Tall Sit Position
  4. 4
    Leg Sweep
  5. 5
    Hinge to Half Kneeling
  6. 6
    Half Kneeling Preparation to Lunge Up to Standing
  7. 7
    Lunge to Standing
  8. 8
    Reverse to the Floor

Click below to download a step-by-step instructional PDF for how to do the Get Up Movement.

The Get Up Movement can be practiced anywhere!

Get Ups can be done anywhere and once learned they only take 1 minute of your time, with a lifetime of value!

 - Sheila

Founder of Movement Garden & Personal Trainer

Teaching the Younger Generations

child with dad learn how to brush your own teeth on daily routine before bed

For years we have known of impacts of postural changes and the aging process and we know the exercises that can be done to combat them but there is no plan to address these changes on any scale.

We teach our kids the habit of brushing their teeth. Why haven't we taught them any habit that will significantly benefit their posture and lifelong movement competency? 

Teaching our kids the proper way to move - with the help of the Get Up Movement can be a great gift you give to the younger generations!

  • WE brush our teeth
  • WE spend billions of dollars on health care
  • WE know movement can improve physical and mental health
  • WE must change the way we age
  • Online Zoom Fitness Class Sept 15 - The Get Up Movement

    The question I have for you is:

    Do you want to change the way you age? 

    I'm convinced this movement (once learned and practiced daily) will change the way you age by improving your posture, strength, mobility, core, and balance.

    I would like to welcome you to join the Get Up movement and start bringing a stronger version of yourself to this life.

    This will change your life!

    Join us at the Sheila Hamilton Movement Garden to learn the Get Up. 

    A former Registered Nurse turned Personal Trainer, Sheila has dedicated herself to the ongoing learning of being a fitness professional. Making fitness a lifestyle and supporting her clients through the changes needed to reach their goals is her purpose and passion. Certified with many organizations Sheila has a special interest in the practice of kettlebell training.

  • Great blog post, Sheila! I love the elegance of the Get-Up movement. And, it’s empowering to add weight and still feel the strength of the movement pattern!

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